Mimba Yoga Yotambalala Kumbuyo, M'chiuno, ndi Miyendo

Zamkati

• Chidule
• Mimba imafikira sciatica ndi kupweteka kwa msana
• Mphaka-Ng'ombe
• Ndakhala pansi piriformis (yosinthidwa Half Pigeon)
• Cholinga cha Mwana
• Chiuno cha mimba chimatambasula
• Bridge
• Pitani ku mulingo wotsatira
• Kumanga Angle Pose
• Lunge
• Mimba imafikira miyendo
• Pitani Pindani
• Kutenga

Chidule

Kwa amayi apakati, kutambasula kumatha kupereka zabwino zambiri. Ikhoza kukuthandizani kuti mukhale okhwima, omasuka, ndikukonzekeretsani ntchito. Chofunika kwambiri, chingathandize kuchepetsa zina mwa zowawa zomwe mungakhale mukukumana nazo.

Koma pali zinthu zina zofunika kuzikumbukira musanayambe. Relaxin ndi hormone yomwe imapezeka m'thupi. Pakati pa mimba, kuchuluka kwa relaxin kumawonjezeka. Zimathandiza thupi kumasula khomo pachibelekeropo ndi Mitsempha yake panthawi yobereka.

Kupumuliranso kumadzola mafuta ndikumasula malo ndi minyewa ya m'chiuno, yomwe imatha kukupangitsani kupitiliza kuchita zinthu monga yoga. Pachifukwa ichi, kutambasula mwachidwi kwambiri kumatha kukhala koopsa, chifukwa kumatha kuvulaza.

Pofuna kupewa mavuto aliwonse omwe angakhalepo, yesetsani kuti musapite patsogolo kuposa momwe mungathere musanakhale ndi pakati. Ngati mukuyamba kumene, "modekha komanso pang'onopang'ono" ikhale mantra yanu.

Onetsetsani kuti mwalandira chilolezo kwa dokotala wanu musanachite masewera olimbitsa thupi a yoga. Zovuta zina zakutenga mimba zitha kupangitsa kuti masewera olimbitsa thupi akhale owopsa.

Yesani izi kuti mukhale ndi chizoloŵezi chotsitsimula chomwe chimathandiza kuthana ndi zowawa zomwe mumamva mukakhala ndi pakati.

Mimba imafikira sciatica ndi kupweteka kwa msana

Mphaka-Ng'ombe

Kutambasula kumeneku kumathandizira kulimbitsa pang'ono msana wanu, kuchepa m'chiuno ndi kupweteka kwakumbuyo, ndikuthandizani ndi ululu wamitsempha yozungulira.

Itha kulimbikitsanso kuyenda kwa msana. Kuchulukitsa kufalikira kwa msana wanu kumathandizira kuthira mafuta tsiku lonse. Izi zitha kuthandiza kuthana ndi ululu watsopano ndikuchepetsa zomwe zilipo.

Zida zofunikira: mphasa wa yoga

Minofu imagwira ntchito: msana, mkono, mimba, ndi msana

1. Yambani pa zinayi zonsezo. Ikani nsonga za phazi lanu mosanjikizana pamphasa, mapewa molunjika pamanja anu, ndi m'chiuno molunjika pa mawondo anu.
2. Mukamalowetsa mpweya, dulani mimba yanu, ndikulola nsana wanu wam'mbuyo, koma khalani mapewa anu akugubuduzika mmbuyo ndi pansi kwinaku mukuyang'ana mtsogolo ndikukweza mmwamba pang'ono. Uyu ndi ng'ombe.
3. Mukamatulutsa mpweya, yesani m'manja mwanu ndikuzungulira kumbuyo kwanu, kwinaku mukuyang'ana kumimba kwanu. Uyu ndi Mphaka.
4. Pitilizani kusunthira pamwamba panu ndikupumira kwanu.
5. Bwerezani kasanu.

Ndakhala pansi piriformis (yosinthidwa Half Pigeon)

Kutambasula kumeneku kumathandiza kwa iwo omwe ali ndi vuto lotsika kwambiri kapena lopweteka.

Minofu ya piriformis ndi kamphindi kakang'ono kwambiri kamene kamatha kuphulika panthawi yoyembekezera. Izi nthawi zambiri zimatha kupweteketsa msana ndi mwendo chifukwa chogwirizana kwambiri ndi mitsempha ya sciatic. Kutambasula modekha kwa minofu imeneyi kumatha kuchepetsa kuchepa ndi kupweteka.

Zida zofunikira: mpando

Minofu imagwira ntchito: msana, piriformis, glutes

1. Khalani pampando ndi mapazi anu atagwa pansi.
2. Dutsani phazi limodzi kupitirira bondo lina mu mawonekedwe a nambala "4."
3. Mukamatulutsa mpweya, pang'onopang'ono muziyang'ana kumbuyo mpaka muzimva kutambalala kwanu kumbuyo ndi matako. Ganizirani zokweza msana wanu m'malo mopindika mapewa anu mozungulira.
4. Gwiritsani malo kwa masekondi 30.
5. Bwerezani mbali inayo.

Cholinga cha Mwana

Malo opumirawa ndiabwino kutambasula bwino m'chiuno, m'chiuno, ndi ntchafu. Muthanso kutambasula msana, makamaka kumbuyo kwenikweni.

Minofu imagwira ntchito: gluteus maximus, ma rotator, ma hamstrings, ndi ma extensors a msana

1. Yambani pazinayi zonse pamphasa, ndi mawondo anu molunjika m'chiuno mwanu.
2. Sungani zala zanu zazikulu zakumanja zikukhudza. Izi zipatsa chipinda chamimba chanu kuti chiziyenda pakati pa maondo anu ndikupewa kupsinjika m'chiuno mwanu. Muthanso kukulitsa zala zanu ngati kuzikhudza kumakupanikizani m'maondo anu kapena sikukupatsani malo okwanira mimba yanu.
3. Lembani ndikumverera kuti msana wanu ukukulira motalika.
4. Mukamatulutsa mpweya, tengani matako anu kuzidendene ndikutsitsa mitu yanu kumphasa kwinaku mukugwedeza chibwano chanu pachifuwa.
5. Pumulani apa, pamphumi panu pansi. Muthanso kupukutira bulangeti kapena kugwiritsa ntchito cholembera cha yoga ndikumapumitsa mutu wanu ngati nthaka ili kutali. Sungani manja anu.
6. Gwirani ichi osachepera 5 kuya, ngakhale kupuma.

Chiuno cha mimba chimatambasula

Bridge

Bridge limapereka kutambasula pang'ono m'chiuno mwanu. Itha kuthandizanso kulimbitsa msana wanu wam'munsi, m'mimba, ndi ma glute. Zithandizira kuthetsa kupweteka kwa m'chiuno ndikuchepetsa.

Chidziwitso: Bridge imadziwika kuti ndiyobwerera mu yoga. Mudzafunika kupewa kubwerera "kwakukulu" panthawi yoyembekezera, koma kutambasula pang'ono kumeneku kumatha kuthandizira zowawa ndikubweretsa kuzindikira m'chiuno. Izi zitha kukupindulitsani inu mukamagwira ntchito.

Zida zofunikira: yoga block (posankha) pobwezeretsa kapena zovuta zina

Minofu imagwira ntchito: gluteus maximus, nyundo, quadriceps, rectus abdominis, chiuno chosinthasintha

1. Gona chagada chagwada ndi mawondo anu atapinda ndipo mapazi anu ali pansi pansi. Ayenera kukhala otalikirana pafupifupi m'chiuno, koma amatha kutalikirana kwambiri ngati ali bwino. Ikani manja anu molunjika pambali pa thupi lanu ndipo ngati kuli kotheka, khalani ndi miyendo yanu mokwanira kuti zala zanu zizidya msana wa zidendene zanu.
2. Mukamalowetsa mpweya, pindani m'chiuno mpaka kumbuyo kwanu kukanikiza pansi, kenako kwezani mchiuno mwanu ndikubwerera pansi, ndikulowetsa m'miyendo yanu, osalowerera msana.
3. Gwiritsani kuwerengera pang'ono.
4. Mukamatulutsa mpweya, pang'onopang'ono bweretsani msana wanu pansi, kamodzi kamodzi.
5. Pamene mukupumula kukonzekera kukwera kwina, onetsetsani kuti msana wanu sulowerera ndale. Msana wanu wam'munsi uyenera kukhala pansi pang'ono, polemekeza mawonekedwe anu achilengedwe.
6. Bwerezani nthawi 10.

Pitani ku mulingo wotsatira

Kuti mutambasulire mchiunochi mulingo wotsatira, mudzafunika kukhala ndi malo ogwiritsira ntchito yoga. Mudzakhala mukupuma kumbuyo kwanu pamunsi. Izi zipatsa mwayi mchiuno mwanu kuti mutsegule zambiri.

1. Yambani potsatira njira 1 ndi 2 mu Bridge pose pamwambapa.
2. Mukafika m'chiuno mwanu pamwamba pa chifuwa, pezani cholowa cha yoga pansi pa sacrum yanu. Mzere ungakhale pamlingo uliwonse / kutalika kulikonse. Chachikulu ndikuti muyenera kukhala wolimba mokwanira kuti mupumule m'chiuno.
3. Ngati mutakhala ndi chiuno chosasunthika musanakhale ndi pakati, mutha kukweza phazi limodzi, kuloza zala zanu, ndikuziwongolera kumbuyo. Pamwamba pa phazi lanu tsopano liziyang'ana pansi.
4. Mukakhala m'malo, pumulani kwathunthu ndikupumira pang'ono 5, kupuma pang'ono.
5. Pepani zala zanu ndikusintha mapazi. Bwerezani mbali inayo.

Kumanga Angle Pose

Pokhala pano ndikutsegulira mchiuno. Imakhazikika komanso imathandizira kubweretsa kuzindikira m'chiuno mwanu.Mudzatambasula ntchafu zanu zamkati, kumbuyo, ndi khosi.

Yesani ngati chithunzi chothandizidwa ndi yoga kapena mpira wobadwira kuti mudalire.

Minofu imagwira ntchito: ntchafu zamkati, ziuno, ndi kumbuyo

1. Khalani pamphasa panu ndikugwada, ndikubweretsa mapazi anu patsogolo panu.
2. Gwirani zala zanu zakumanja ndikukoka mapazi anu modekha kumakona anu.
3. Limbikitsani ndikukhala wamtali pamafupa anu atakhala, osati fupa lanu. Simukufuna kuti pelvis yanu izikhala pano.
4. Mukamatulutsa mpweya, kanikizani mawondo anu pansi. Kuyika msana wanu molunjika, pang'onopang'ono yambani kugwada m'chiuno, ndikutenga thupi lanu pansi.
5. Mukafika momwe mungathere kuyenda bwino, tulutsani zovuta zilizonse m'khosi mwanu ndikuponya chibwano chanu.
6. Khalani pano kwa 3 mpaka 5 pang'onopang'ono, ngakhale kupuma. Ngati ndi kotheka, modekha patsogolo ndi mpweya uliwonse, koma onetsetsani kuti musawonjezeke.

Lunge

Kutambasula kumeneku kumathandiza kwa iwo omwe ali ndi zolimba zolimba mchiuno, minofu yomwe imayenda kutsogolo kwa chiuno chanu. Minofu imeneyi imatha kukhala yolimba panthawi yapakati chifukwa cha kusintha kwa chiuno.

Zida zofunikira: mtsamiro kapena mphasa wa yoga

Minofu imagwira ntchito: m'chiuno flexors, glutes, pachimake

1. Yambani kugwada pansi ndi maondo anu pa mphasa wa yoga kapena pilo kuti mutonthozedwe.
2. Yendetsani phazi limodzi kutsogolo kuti bondo lanu lonse ndi chiuno chanu zizikhala pamakona a 90-degree.
3. Mukamatulutsa mpweya, pang'onopang'ono muziyang'ana patsogolo, ndikuyika kulemera mwendo wanu wakutsogolo. Tsatirani mchiuno mwanu potembenuza mchiuno mwanu kutsogolo mpaka mutamve kutambasula kutsogolo kwa ntchafu ndi ntchafu.
4. Gwirani pakhoma kapena pampando moyenera, ngati kuli kofunikira.
5. Gwiritsani malo kwa masekondi 30.
6. Bwerezani mbali inayo.

Mimba imafikira miyendo

Pitani Pindani

Hamstrings, minofu ikuluikulu yomwe imadutsa ntchafu zanu, nthawi zambiri imakhala yolimba panthawi yapakati. Zingwe zolimba zimatha kubweretsa kupweteka kwakumbuyo, kupweteka kwamiyendo, ndi mayendedwe osayenda bwino.

Zida zofunikira: palibe

Minofu imagwira ntchito: hamstrings, otsika kumbuyo, ana a ng'ombe

1. Yambani kuyimilira pa mphasa ndi mapazi anu wokulirapo pang'ono kuposa kupingasa m'chiuno, zala zakutsogolo.
2. Yambirani kutsogolo ndi kumbuyo ndipo pang'onopang'ono tsitsani manja anu pansi.
3. Pitirizani mpaka mutamva kutambasula kumbuyo kwa miyendo yanu. Mutha kupumitsa dzanja lanu kuti muthandizire kulikonse komwe kuli bwino, koma pewani kupumula manja pabondo palokha.
4. Gwiritsani malo kwa masekondi 30.
5. Kuti mukulitse kutambasula, yendani manja anu mbali imodzi, kenako mpaka mutadzimva bwino.
6. Bwerezani katatu.

Kutenga

Mimba ndi nthawi yomwe zinthu zambiri zimasintha mthupi lanu, zomwe zimatha kupweteketsa mtima. Kupweteka kwa minofu kapena molumikizana panthawi yapakati kumatha kukhudza kuthekera kwanu kuchita zinthu za tsiku ndi tsiku komanso kuchepa kwa moyo wonse.

Kuchita nawo masewera olimbitsa thupi panthawi yapakati, komanso kufunafuna chithandizo cha akatswiri azaumoyo monga othandizira zamankhwala ndi ma chiropractor, kumatha kutulutsa ululu ndikukulolani kuti musangalale ndi pakati kwathunthu.

Yesetsani kuchita izi tsiku lililonse kuti muchepetse zina zowawa zomwe zimakhudzana ndi mimba. Zitha kukulitsa kusinthasintha kwanu ndikulimbitsa msana wanu ndi minofu yamkati. Kuchita masewera olimbitsa thupi tsiku lililonse kungathandizenso kukonzekera thupi lanu kuti ligwire bwino ntchito.

Langizo la Katswiri: Chimodzi mwamaubwino a Child's Pose ndikuti chitha kukuthandizani kubweretsa chidziwitso pakupumira mthupi lanu lam'mbuyo mukamamva kuti chikukula. Kukhazikika pa izi mukamapuma pamalo kungakupindulitseni pantchito.

Amathandizidwa ndi Baby Nkhunda